{"id":230583,"date":"2021-05-03T09:00:00","date_gmt":"2021-05-03T08:00:00","guid":{"rendered":"https:\/\/eu.intelligentlabs.org\/vai-intervala-gavesanas-ir-svara-zaudesanas-dieta-galvenais-intervalas-gavesanas-celvedis\/"},"modified":"2025-09-05T09:33:22","modified_gmt":"2025-09-05T08:33:22","slug":"vai-intervala-gavesanas-ir-svara-zaudesanas-dieta-galvenais-intervalas-gavesanas-celvedis","status":"publish","type":"post","link":"https:\/\/eu.intelligentlabs.org\/lv-lv\/vai-intervala-gavesanas-ir-svara-zaudesanas-dieta-galvenais-intervalas-gavesanas-celvedis\/","title":{"rendered":"Vai interv\u0101l\u0101 gav\u0113\u0161an\u0101s ir svara zaud\u0113\u0161anas di\u0113ta? (Galvenais interv\u0101l\u0101s gav\u0113\u0161an\u0101s ce\u013cvedis)"},"content":{"rendered":"\n\n\n<p>K\u0101 rad\u0101s interv\u0101l\u0101s gav\u0113\u0161an\u0101s? Paties\u012bb\u0101, gav\u0113nis ir viena no sen\u0101kaj\u0101m zin\u0101maj\u0101m slim\u012bbu \u0101rst\u0113\u0161anas metod\u0113m. V\u0113sturnieki to atrada pirmo reizi grie\u0137u \u0101rsta <a href=\"https:\/\/en.wikipedia.org\/wiki\/Hippocrates\" rel=\"noopener\">Hipokr\u0101ta rakstos 5. gadsimt\u0101 pirms m\u016bsu \u0113ras<\/a> (Hipokr\u0101tu bie\u017ei uzskata par m\u016bsdienu medic\u012bnas t\u0113vu), kur vi\u0146\u0161 ieteica atteikties no \u0113diena un dz\u0113riena, lai \u0101rst\u0113tu noteiktas slim\u012bbas.<\/p>\n\n\n\n<p>Kop\u0161 t\u0101 laika, par to ir rakst\u012bju\u0161i milz\u012bgs kl\u0101sts pla\u0161i paz\u012bstamu v\u0113sturisku personu, s\u0101kot no Platona l\u012bdz Paracelusam. Gav\u0113\u0161ana ir ar\u012b da\u013ca no praktiski katras reli\u0123ijas un gar\u012bg\u0101s prakses, kur\u0101 visi J\u0113zus, Buda un Muhameds cildina t\u0101s tikumus. To lieto, lai \u0101rst\u0113tu vai atvieglotu pla\u0161u slim\u012bbu un vesel\u012bbas probl\u0113mu kl\u0101stu, tostarp koncentr\u0101cijas uzlabo\u0161anu, svara zaud\u0113\u0161anu, insul\u012bna rezistences un kognit\u012bvo probl\u0113mu, piem\u0113ram, demences un Alcheimera slim\u012bbas, uzlabo\u0161anu un pat pa\u0161as noveco\u0161anas nov\u0113r\u0161anu!<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>K\u0101p\u0113c interv\u0101l\u0101 gav\u0113\u0161an\u0101s ir tik popul\u0101ra?<\/strong><\/h2>\n\n\n\n<p>Pa\u0161laik \u013coti mod\u0113 ir viens konkr\u0113ts gav\u0113\u0146a veids, interv\u0101l\u0101 gav\u0113\u0161an\u0101s. Gandr\u012bz \u0161\u0137iet, it k\u0101 visi par to run\u0101tu, un, ja j\u016bs to nedar\u0101t, jums var\u0113tu piedot, ja dom\u0101jat, ka esat nep\u0101ra, un, iesp\u0113jams, t\u0101 ar\u012b vajadz\u0113tu b\u016bt.<\/p>\n\n\n\n<p>Tom\u0113r, neskatoties uz a\u017eiot\u0101\u017eu, periodiska bado\u0161an\u0101s nav piem\u0113rota visiem. Paties\u012bb\u0101, ja tas tiek izdar\u012bts nepareizi, t\u0101 var b\u016bt pat kait\u012bga Diem\u017e\u0113l nav pietiekami daudz labas inform\u0101cijas, kas izskaidro, k\u0101 to dar\u012bt pareizi.<\/p>\n\n\n\n<p>T\u0101p\u0113c \u0161aj\u0101 rokasgr\u0101mat\u0101 m\u0113s apl\u016bkosim, k\u0101 pareizi veikt interv\u0101l\u0101 gav\u0113\u0161anos, lai ieg\u016btu t\u0101s priek\u0161roc\u012bbas, k\u0101 ar\u012b k\u0101 p\u0101rliecinieties, ka izvair\u0101ties no riskiem. \u0160ai rokasgr\u0101matai vajadz\u0113tu dot ikvienam nepiecie\u0161amos r\u012bkus, lai m\u0113\u0123in\u0101tu periodiski badoties t\u0101d\u0101 veid\u0101, kas padara to sal\u012bdzino\u0161i vieglu un dro\u0161u. Ja jums \u0161\u0137iet, ka tas ir \u013coti izaicino\u0161i un j\u016btaties k\u0101 atteikties, j\u016bs, iesp\u0113jams, dar\u0101t to nepareizi.<\/p>\n\n\n\n<p>Diem\u017e\u0113l, vienk\u0101r\u0161i izpild\u012bt \u2018fitnesa guru\u2019 vai k\u0101da cita padomu \u0161aj\u0101 jaut\u0101jum\u0101 var neb\u016bt \u012bstais veids, k\u0101 to izdar\u012bt j\u016bsu viet\u0101. K\u0101 m\u0113s dr\u012bz redz\u0113sim, ikviena cilv\u0113ka biolo\u0123ija ir at\u0161\u0137ir\u012bga, un t\u0101 izpratne ir pan\u0101kumu atsl\u0113ga ikvienam. Tas t\u0101 ir neatkar\u012bgi no t\u0101, vai v\u0113laties sev veikt periodisku bado\u0161anos vai izveidot programmas saviem klientiem.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Vai j\u016bs gav\u0113jat vai badojat? K\u0101 s\u0101kt interv\u0101lo gav\u0113\u0161anos?<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"512\" src=\"https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2021\/04\/the-ultimate-intermittent-fasting-guide-is-intermittent-fasting-a-weight-loss-diet-02-1024x512.jpg\" alt=\"Kr\u0101saini virtu\u013ci ar p\u016bdercukuru - tie nepal\u012bdz\u0113s j\u016bsu svara zaud\u0113\u0161anai p\u016bli\u0146iem!\" class=\"wp-image-129924\" srcset=\"https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2021\/04\/the-ultimate-intermittent-fasting-guide-is-intermittent-fasting-a-weight-loss-diet-02-1024x512.jpg 1024w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2021\/04\/the-ultimate-intermittent-fasting-guide-is-intermittent-fasting-a-weight-loss-diet-02-300x150.jpg 300w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2021\/04\/the-ultimate-intermittent-fasting-guide-is-intermittent-fasting-a-weight-loss-diet-02-768x384.jpg 768w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2021\/04\/the-ultimate-intermittent-fasting-guide-is-intermittent-fasting-a-weight-loss-diet-02-600x300.jpg 600w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2021\/04\/the-ultimate-intermittent-fasting-guide-is-intermittent-fasting-a-weight-loss-diet-02.jpg 1200w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Nenobadiniet sevi<\/strong><\/h3>\n\n\n\n<p>Pirmais periodisk\u0101s bado\u0161an\u0101s noteikums ir vissvar\u012bg\u0101kais, un tas nenoz\u012bm\u0113, ka bad\u0101 sevi!<\/p>\n\n\n\n<p>Jebkur\u0101 br\u012bd\u012b cilv\u0113ka \u0137ermenis ener\u0123ijas ra\u017eo\u0161anai izmanto gan glikozi, gan taukus. Paties\u012bb\u0101 miera st\u0101vokl\u012b apm\u0113ram 50\u201370% no mums nepiecie\u0161am\u0101s ener\u0123ijas ieg\u016bst no taukiem (1). Tom\u0113r mums vienm\u0113r ir nepiecie\u0161ama glikoze, jo m\u016bsu sarkan\u0101s asins \u0161\u016bnas, kas organism\u0101 p\u0101rvad\u0101 sk\u0101bekli, ener\u0123ijas ra\u017eo\u0161anai nevar izmantot taukus, tikai glikozi. Ar\u012b glikoze ir vit\u0101li nepiecie\u0161ama smadze\u0146u darb\u012bbai. Smadzenes ener\u0123ijai var izmantot ketonus, uz taukiem balst\u012btu molekulu, k\u0101 ar\u012b m\u0113s to apspried\u012bsim v\u0113l\u0101k, bet pat tad, ja ir pieejams liels ketonu daudzums, smadzen\u0113m joproj\u0101m ir nepiecie\u0161ami vismaz 33% ener\u0123ijas, lai ieg\u016btu glikozi (2).<\/p>\n\n\n\n<p>Mums asin\u012bs vienm\u0113r ir nepiecie\u0161ams cukurs!<\/p>\n\n\n\n<p>Tas ir nepiecie\u0161ams t\u0101p\u0113c, lai mums b\u016btu degviela RBC un smadzen\u0113m. Asin\u012bs vid\u0113ji cirkul\u0113 4 grami cukura, kas ir aptuveni 1 t\u0113jkarote pilna, un smadzenes ener\u0123ijai izmanto 60% no t\u0101 (3), un \u0137ermenis \u013coti cent\u012bsies turiet \u0161os 4 gramus stabilus. 4 grami ir niec\u012bgs daudzums, kad dom\u0101jat par to, sal\u012bdzinot ar to, cik daudz cilv\u0113ks sver, bet tas ir vit\u0101li svar\u012bgi dz\u012bv\u012bbai. Ja tas iet p\u0101r\u0101k zemu, tad visas m\u016bsu vielmai\u0146as funkcijas s\u0101k noiet greizi. Un, ja tas turpin\u0101s samazin\u0101ties, centr\u0101l\u0101 nervu sist\u0113ma s\u0101ks sl\u0113gties un tad m\u0113s galu gal\u0101 s\u0101ksies l\u0113kmes un p\u0113c tam iest\u0101sies n\u0101ve.<\/p>\n\n\n\n<p>M\u016bsu evol\u016bcijas laik\u0101, cukura l\u012bme\u0146a pazemin\u0101\u0161an\u0101s asin\u012bs bija svar\u012bg\u0101ks dz\u012bv\u012bbas faktors, nek\u0101 p\u0101r\u0101k augsts cukura l\u012bmenis asin\u012bs. Citiem v\u0101rdiem sakot, bado\u0161an\u0101s bija liel\u0101ka iesp\u0113jam\u012bba, nek\u0101 m\u016bsu iesp\u0113ja atrast kastes ar virtu\u013ciem, ar kur\u0101m mieloties.<\/p>\n\n\n\n<p>T\u0101p\u0113c mums ir \u010detri hormoni, kas var paaugstin\u0101t cukura l\u012bmeni asin\u012bs:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>glikagons<\/li><li>adrenal\u012bns<\/li><li>kortizols<\/li><li>un aug\u0161anas hormons.<\/li><\/ul>\n\n\n\n<p>Tom\u0113r mums ir tikai viens, kas to pazemina &#8211; insul\u012bns.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Aknu loma interv\u0101laj\u0101 gav\u0113n\u012b (t\u0101 uztur stabilu cukura l\u012bmeni asin\u012bs)<\/strong><\/h2>\n\n\n\n<p>Mier\u012bg\u0101 st\u0101vokl\u012b, vienm\u0113r, kad cukura l\u012bmenis asin\u012bs pazemin\u0101s, smadzenes saj\u016bt kritumu un signaliz\u0113 par glikagona, adrenal\u012bna, kortizola un aug\u0161anas hormona ra\u017eo\u0161anu. Tas nor\u0101da uz paaugstin\u0101tuun cukura l\u012bmeni asin\u012bs un akn\u0101s (4).<\/p>\n\n\n\n<p>Aknas to dara divos veidos:<\/p>\n\n\n\n<ol class=\"wp-block-list\"><li>Pirmais ir atbr\u012bvojot glikog\u0113nu no to kr\u0101jumiem (glikog\u0113ns vienk\u0101r\u0161i&nbsp; ir uzkr\u0101t\u0101s glikozes nosaukums organism\u0101).<\/li><\/ol>\n\n\n\n<p>2. Otrais veids ir papildus glikozes ra\u017eo\u0161ana proces\u0101, ko sauc par glikoneo\u0123en\u0113zi. Aknas uzglab\u0101 apm\u0113ram 80 &#8211; 100 gramus glikog\u0113na. Sal\u012bdzino\u0161i, tas ir milz\u012bgs daudzums, vai\u00a0 aptuveni 5% &#8211; 6% no aknu svara (musku\u013cos tas sasniedz tikai 1% -2%) (5).<\/p>\n\n\n\n<p>Kam\u0113r aknas uztur stabilu cukura l\u012bmeni asin\u012bs, \u0137ermenis ar\u012b s\u0101k ieg\u016bt vair\u0101k ener\u0123ijas no taukiem. Tas tiek dar\u012bts, palielinot tauku \u0161\u016bnu (adipoc\u012btu) sadal\u012b\u0161anos organism\u0101, lai asin\u012bs izdal\u012btu tauksk\u0101bes, un p\u0113c tam palielinot tauksk\u0101bju sadedzin\u0101\u0161anu ener\u0123ijas ieg\u016b\u0161anai proces\u0101, ko sauc par beta-oksid\u0101ciju. Taj\u0101 pa\u0161\u0101 laik\u0101 vair\u0101k tauksk\u0101bju non\u0101k asin\u012bs no asinsrites, un tas tos izmanto, lai ieg\u016btu vair\u0101k tauku b\u0101zes molekulas, ko sauc par ketoniem.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"450\" src=\"https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2021\/04\/the-ultimate-intermittent-fasting-guide-is-intermittent-fasting-a-weight-loss-diet-03.jpg\" alt=\"grafiks, kas att\u0113lo aknas un t\u0101s lomu glikog\u0113na uzglab\u0101\u0161an\u0101\" class=\"wp-image-129186\" srcset=\"https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2021\/04\/the-ultimate-intermittent-fasting-guide-is-intermittent-fasting-a-weight-loss-diet-03.jpg 600w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2021\/04\/the-ultimate-intermittent-fasting-guide-is-intermittent-fasting-a-weight-loss-diet-03-300x225.jpg 300w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Keto un interv\u0101l\u0101 gav\u0113\u0161an\u0101s &#8211; ketonu loma<\/strong><\/h3>\n\n\n\n<p>Ketona ra\u017eo\u0161anas palielin\u0101\u0161an\u0101s gav\u0113\u0146a periodos att\u012bst\u0101s, lai pal\u012bdz\u0113tu cilv\u0113kiem izdz\u012bvot periodos, kad p\u0101rtika nav br\u012bvi pieejama. Ketoni dod mums papildus ener\u0123ijas avotu, lai m\u0113s var\u0113tu uztur\u0113t smadze\u0146u un RBC glikozes kr\u0101jumus (5,6).<\/p>\n\n\n\n<p>Diem\u017e\u0113l, smadzenes tauksk\u0101bes var izmantot tikai \u013coti mazos daudzumos (7). Tom\u0113r smadzenes m\u012bl ketonus, t\u0101p\u0113c ketonu ra\u017eo\u0161ana un izmanto\u0161ana \u013cauj mums ietaup\u012bt glikozi. Tas dod smadzen\u0113m labu ener\u0123ijas avotu, t\u0101p\u0113c t\u0101s nekr\u012bt panik\u0101 un nep\u0101rpludina \u0137ermeni ar stresa hormoniem.<\/p>\n\n\n\n<p>Probl\u0113ma ir t\u0101, ka ne visi var efekt\u012bvi ra\u017eot ketonus. P\u0113t\u012bjumi ir par\u0101d\u012bju\u0161i, ka cilv\u0113kiem, kuri ir fiziski sagatavoti un regul\u0101ri tren\u0113jas, ir liel\u0101ks ketonu l\u012bmenis. Vi\u0146iem ir ar\u012b lab\u0101ka sp\u0113ja izmantot \u0161os ketonus ener\u0123ijas ra\u017eo\u0161anai (8, 9). Vi\u0146i var daudz viegl\u0101k sadal\u012bt uzglab\u0101tos taukus br\u012bvaj\u0101s tauksk\u0101b\u0113s, lai akn\u0101m b\u016btu pieejams liel\u0101ks tauku daudzums, un tas \u013cauj t\u0101m ra\u017eot vair\u0101k ketonu (8). Tren\u0113ti cilv\u0113ki var ar\u012b lab\u0101k izmantot parast\u0101s tauksk\u0101bes, lai ra\u017eotu ener\u0123iju (caur beta oksid\u0113\u0161anu).<\/p>\n\n\n\n<p>Tas noz\u012bm\u0113, ka da\u017eiem cilv\u0113kiem b\u016bs sal\u012bdzino\u0161i viegli pa\u0101trin\u0101ties un vi\u0146i var\u0113s viegli p\u0101riet uz augst\u0101ku tauku sadedzin\u0101\u0161anas l\u012bmeni, k\u0101 ar\u012b ketonu sint\u0113zi un lieto\u0161anu.<\/p>\n\n\n\n<p>Tom\u0113r cilv\u0113ki ar lieko svaru, netr\u0113n\u0113jo\u0161ies vai kuriem ar vesel\u012bbas probl\u0113m\u0101m, var atdurties pret gr\u016bt\u012bb\u0101m, m\u0113\u0123inot gav\u0113t. Labs veids, k\u0101 izt\u0113loties probl\u0113mu, ir tas, ka bado\u0161an\u0101s b\u016bt\u012bb\u0101 rada stresu . Vesel\u0101kiem cilv\u0113kiem tas ir stress, ar kuru vi\u0146i var tikt gal\u0101, un tie\u0161i \u0161is vesel\u012bgais stress rada pozit\u012bvos potenci\u0101los bado\u0161an\u0101s ieguvumus (10, 11). Stresa \u0161\u016bnas, vismaz vesel\u0101s \u0161\u016bnas, rada pozit\u012bvu reakciju, padarot \u0161\u016bnas \u2018stipr\u0101kas\u2019 un sp\u0113j\u012bg\u0101kas pretoties stresam n\u0101kotn\u0113. Tas darbojas t\u0101pat k\u0101 fizisk\u0101 sagatavot\u012bba padara k\u0101du sp\u0113c\u012bg\u0101ku, \u0101tr\u0101ku vai palielina iztur\u012bbu.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"563\" src=\"https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2021\/03\/don-t-fail-at-the-ketogenic-diet-how-to-get-into-ketosis-easily-01.jpg\" alt=\"ketonu loma intervala gav\u0113n\u012b un svara zaud\u0113\u0161an\u0101\" class=\"wp-image-129399\" srcset=\"https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2021\/03\/don-t-fail-at-the-ketogenic-diet-how-to-get-into-ketosis-easily-01.jpg 1000w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2021\/03\/don-t-fail-at-the-ketogenic-diet-how-to-get-into-ketosis-easily-01-300x169.jpg 300w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2021\/03\/don-t-fail-at-the-ketogenic-diet-how-to-get-into-ketosis-easily-01-768x432.jpg 768w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2021\/03\/don-t-fail-at-the-ketogenic-diet-how-to-get-into-ketosis-easily-01-600x338.jpg 600w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Bet kas notiek, ja \u0161\u016bnas ir nevesel\u012bgas?<\/strong><\/h2>\n\n\n\n<p>Stress, kas neizraisa pozit\u012bvu reakciju, rada zaud\u0113jumus.<\/p>\n\n\n\n<p>Cilv\u0113kiem, kuri izm\u0113\u0123ina interv\u0101la gav\u0113\u0161anos, j\u0101b\u016bt vielmai\u0146as elast\u012bgumam, lai var\u0113tu p\u0101rsl\u0113gties starp liel\u0101ku glikozes un ener\u0123ijas pat\u0113ri\u0146u.<\/p>\n\n\n\n<p>\u0160\u012b elast\u012bba ir vit\u0101li svar\u012bga, un es bie\u017ei sarosos, kad dzirdu piem\u0113rotus un vesel\u012bgus uztura speci\u0101listus vai person\u012bgos trenerus, kuri iesaka klientiem periodiski badoties, ne\u0146emot v\u0113r\u0101 vielmai\u0146as elast\u012bbu.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>T\u0101tad, k\u0101 lai zina, vai j\u016bs (vai j\u016bsu klienti) sp\u0113j tikt gal\u0101 ar interv\u0101lo gav\u0113\u0161anos?<\/strong><\/h2>\n\n\n\n<p>Past\u0101v divi br\u012bdin\u0101jumi, ka j\u016bs nevarat tikt gal\u0101 ar interv\u0101lo gav\u0113\u0161anos.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Pirmais ir \u0101trs svara zudums.<\/strong><\/h3>\n\n\n\n<p>Tagad tas var\u0113tu izklaus\u012bties mazliet d\u012bvaini, jo noteikti viena no bado\u0161an\u0101s priek\u0161roc\u012bb\u0101m ir svara zudums? T\u0101 ir, bet tikai tad, ja zaud\u0113tais svars ir tauki.<\/p>\n\n\n\n<p>Ja j\u016bs badojat sevi, j\u016bsu \u0137ermenis ener\u0123ijai izmantos visus savus glikog\u0113na resursus. Lai gan akn\u0101s ir tikai 80 &#8211; 100 grami glikog\u0113na kr\u0101jumu, m\u0113s glab\u0101jam glikog\u0113nu ar\u012b cit\u0101s \u0137erme\u0146a da\u013c\u0101s. Liel\u0101k\u0101 kr\u0101tuve atrodas musku\u013cos, bet t\u0101 ir ar\u012b cit\u0101s \u0137erme\u0146a da\u013c\u0101s, pat smadzen\u0113s!<\/p>\n\n\n\n<p>Vid\u0113ji cilv\u0113kiem vis\u0101 \u0137ermen\u012b ir aptuveni 600 grami glikog\u0113na, lai gan tas var sasniegt 1 kg. Par katru 1 gramu glikog\u0113na, ko m\u0113s sadedzin\u0101m ener\u0123ijas ieg\u016b\u0161anai, m\u0113s ar to zaud\u0113jam ar\u012b v\u0113l 3-4 gramus \u016bdens (12). T\u0101tad, izlietojot 600 gramus glikog\u0113na, tas var\u0113tu noz\u012bm\u0113t papildus zaud\u0113tus 2400 gramus \u016bdens, kas noz\u012bm\u0113, ka 3 kg kop\u0113j\u0101 svara var zaud\u0113t \u013coti \u0101tri, un neviens grams no t\u0101 neb\u016btu tauki. M\u0113s varam ar\u012b sadal\u012bt olbaltumvielas ener\u0123ijas ieg\u016b\u0161anai, liel\u0101kais avots ir m\u016bsu musku\u013ci, un par katru sadal\u012bto musku\u013cu olbaltumvielu gramu m\u0113s zaud\u0113jam ar\u012b v\u0113l 4 gramus \u016bdens svara (13). T\u0101tad cilv\u0113ki var viegli redz\u0113t iev\u0113rojamu svara zudumu, bez t\u0101, ka tas ir tauku.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Otra br\u012bdin\u0101juma z\u012bme &#8211; interv\u0101l\u0101 gav\u0113\u0161an\u0101s nedr\u012bkst b\u016bt smagas moc\u012bbas.<\/strong><\/h3>\n\n\n\n<p><em>Man liekas, ka es nomir\u0161u, bet es zaud\u0113ju svaru!<\/em><\/p>\n\n\n\n<p>Otra lieta, kas, kad j\u016bs nov\u0113rt\u0113jat gav\u0113\u0146a fiziolo\u0123iju, ir \u013coti ac\u012bmredzama, ir t\u0101, ka j\u016bs j\u016btaties slikti. Interv\u0101l\u0101 gav\u0113\u0161an\u0101s NEVAR b\u016bt c\u012b\u0146a.<\/p>\n\n\n\n<p>Zems cukura l\u012bmenis asin\u012bs paaugstina hormonus, kas saist\u012bti ar stresu. Kad ar\u012b glikog\u0113na l\u012bmenis akn\u0101s s\u0101k samazin\u0101ties, smadzenes v\u0113l vair\u0101k palielin\u0101s hormonu l\u012bmeni, ja vien tas nesa\u0146em pietiekamu daudzumu ketonu degvielai, lai p\u0101r\u0146emtu to no glikozes tr\u016bkuma.<\/p>\n\n\n\n<p>Tom\u0113r, ja tam nav pietiekama ketonu daudzuma, tas palielin\u0101s stresa hormona l\u012bmeni un rad\u012bs veselu virkni negat\u012bvu blakuspar\u0101d\u012bbu (14).<\/p>\n\n\n\n<p>Tie\u0161i tad cilv\u0113kiem rodas interv\u0101l\u0101 gav\u0113\u0161an\u0101s blakuspar\u0101d\u012bbas, kas ietver:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>bada alkas<\/li><li>vieglpr\u0101t\u012bba<\/li><li>reibo\u0146i<\/li><li>dusmas<\/li><li>v\u0101jums<\/li><li>nokaitin\u0101t\u012bba<\/li><li>uztraukums<\/li><li>nom\u0101co\u0161as vai depres\u012bvas saj\u016btas.<\/li><\/ul>\n\n\n\n<p>Ir labi, ja ir neliela izsalkuma saj\u016bta, bet, ja j\u016bs patie\u0161\u0101m j\u016btaties slikti, tam ir nopietn\u0101ks iemesls. J\u016bsu smadzenes sa\u0146em sp\u0113c\u012bgu v\u0113st\u012bjumu, ka vid\u0113 nav pieejams \u0113diens, un t\u0101p\u0113c dara visu iesp\u0113jamo, lai attur\u0113tu j\u016bs no p\u0101rvieto\u0161an\u0101s un papildu kaloriju sadedzin\u0101\u0161anas, galvenok\u0101rt, liekot justies visai \u010d\u0101b\u012bgi. T\u0101 ir piln\u012bgi lo\u0123iska reakcija no evol\u016bcijas viedok\u013ca.<\/p>\n\n\n\n<p>T\u0101tad, ja j\u016btaties slikti un esat \u0101tri zaud\u0113jis svaru &#8211; apst\u0101jieties. Kad tu esi bad\u0101, motiv\u0101cija tevi var aizvest tikai tik t\u0101lu. Galu gal\u0101 tas neizdosies, un, kad tas notiks, cilv\u0113kiem \u013coti bie\u017ei ir svara pieaugums. Tas ir t\u0101p\u0113c, ka vi\u0146i faktiski nav sadedzin\u0101ju\u0161i taukus, tikai musku\u013cus un glikog\u0113nu. Ar\u012b j\u016bsu smadzenes tagad uzskata, ka tr\u016bkst p\u0101rtikas, t\u0101p\u0113c, kad j\u016bs beidzot \u013causities un ats\u0101ksiet \u0113st, jums b\u016bs milz\u012bga apet\u012bte. Ar\u012b j\u016bsu \u0137ermenis \u0101tri atjaunos glikog\u0113na kr\u0101jumus l\u012bdz v\u0113l liel\u0101kam l\u012bmenim nek\u0101 iepriek\u0161, un p\u0101rm\u0113r\u012bgas kalorijas uzglab\u0101s taukos k\u0101 dro\u0161\u012bbas l\u012bdzekli gad\u012bjum\u0101, ja p\u0101rtika atkal k\u013c\u016bst maza (14, 15). T\u0101p\u0113c j\u016bs ieg\u016bstat vair\u0101k tauku un glikog\u0113na nek\u0101 pirms s\u0101k\u0101t, un t\u0101p\u0113c j\u016bs sverat vair\u0101k.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"512\" src=\"https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2021\/04\/the-ultimate-intermittent-fasting-guide-is-intermittent-fasting-a-weight-loss-diet-04-1024x512.jpg\" alt=\"noguris v\u012brietis sporta z\u0101l\u0113 ir zaud\u0113jis visu ener\u0123iju\" class=\"wp-image-129925\" srcset=\"https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2021\/04\/the-ultimate-intermittent-fasting-guide-is-intermittent-fasting-a-weight-loss-diet-04-1024x512.jpg 1024w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2021\/04\/the-ultimate-intermittent-fasting-guide-is-intermittent-fasting-a-weight-loss-diet-04-300x150.jpg 300w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2021\/04\/the-ultimate-intermittent-fasting-guide-is-intermittent-fasting-a-weight-loss-diet-04-768x384.jpg 768w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2021\/04\/the-ultimate-intermittent-fasting-guide-is-intermittent-fasting-a-weight-loss-diet-04-600x300.jpg 600w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2021\/04\/the-ultimate-intermittent-fasting-guide-is-intermittent-fasting-a-weight-loss-diet-04.jpg 1200w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>T\u0101tad, ja es j\u016btos slikti, man visp\u0101r nevajadz\u0113tu ietur\u0113t interv\u0101lo gav\u0113\u0161anos?<\/strong><\/h2>\n\n\n\n<p>N\u0113, j\u016bs joproj\u0101m varat gav\u0113t, bet vispirms ir j\u0101veic tauku adapt\u0101cijas programma. Tas noz\u012bm\u0113, ka j\u016bsu \u0137ermenis ir j\u0101apm\u0101ca, lai tas prastu lab\u0101k sadal\u012btu taukus un izmantotu tos tie\u0161i ener\u0123ijai un ketonu ra\u017eo\u0161anai. T\u0101 ir t\u0101 pati programma, kuru ietur cilv\u0113ki, kuri seko ketog\u0113najai di\u0113tai, un t\u0101 ilgst apm\u0113ram 3 ned\u0113\u013cas. P\u0113c tam j\u016bsu \u0137ermenis ra\u017eos pietiekamus ketonus, lai degviela j\u016bsu smadzen\u0113m vis\u0101 bado\u0161an\u0101s period\u0101.<\/p>\n\n\n\n<p>Es esmu to padzi\u013cin\u0101ti apskat\u012bjis <a href=\"https:\/\/www.intelligentlabs.org\/how-to-get-into-ketosis-easily\/\">\u0161iaj\u0101 rakst\u0101 par ketog\u0113no di\u0113tu<\/a>, t\u0101p\u0113c, l\u016bdzu, izlasiet to, ja nepiecie\u0161ams. Tom\u0113r veicamo darb\u012bbu kopsavilkums ir:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>S\u0101ciet uz\u0146emt 75% &#8211; 80% kaloriju no taukiem, 5% kaloriju no og\u013chidr\u0101tiem, 15% &#8211; 20% kaloriju no olbaltumviel\u0101m.<\/li><li>Izm\u0113ra ketona l\u012bmeni, izmantojot elektronisko ketona m\u0113r\u012bt\u0101ju (pieejams tie\u0161saist\u0113). J\u016bs m\u0113\u0123in\u0101t sasniegt ketona l\u012bmeni asin\u012bs 0,5 mmol &#8211; 3 mmol, kas ir paz\u012bstams k\u0101 uztura ketoze.<\/li><li>Lietojiet uztura bag\u0101tin\u0101t\u0101jus C8 e\u013c\u013cu un \/ vai BHB ketonus, ja jums nav uztura ketozes 0,5 mmol &#8211; 3 mmol, lai dotu j\u016bsu smadzen\u0113m degvielu un piel\u0101gotos, keto re\u017e\u012bmam.<\/li><li>Ja jums joproj\u0101m nav uztura ketozes, palieliniet tauku daudzumu un samaziniet og\u013chidr\u0101tu un \/ vai olbaltumvielu daudzumu.<\/li><li>Kad jums ir uztura ketoze, turpiniet tur 3 ned\u0113\u013cas. P\u0113c 3 ned\u0113\u013c\u0101m j\u016bs esat \u2018piel\u0101gots keto un varat dro\u0161i atkal izm\u0113\u0123in\u0101t periodisku bado\u0161anos.<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Interv\u0101l\u0101 gav\u0113\u0161an\u0101s 16: 8 metode<\/strong><\/h2>\n\n\n\n<p>Tikl\u012bdz j\u016bs zin\u0101t, ka esat piel\u0101gojies taukiem \/ keto, es iesaku 16: 8 metodi. Tas noz\u012bm\u0113 katru dienu 16 stundu bado\u0161anos.<\/p>\n\n\n\n<p>T\u0101tad, ja vakari\u0146as ir pulksten 20, tad n\u0101kam\u0101 malt\u012bte b\u016btu n\u0101kam\u0101s dienas pusdienlaik\u0101. S\u0101kotn\u0113jo 2 ned\u0113\u013cu laik\u0101, kad s\u0101kas interv\u0101l\u0101 gav\u0113\u0161an\u0101s, to var noregul\u0113t uz 14-8, t\u0101tad bado\u0161an\u0101s 14 stundas dien\u0101. T\u0101tad atkal, ja vakari\u0146as ir pulksten 20:00, n\u0101kamo malt\u012bti var p\u0101rcelt l\u012bdz pulksten 10:00. <a href=\"https:\/\/www.healthline.com\/nutrition\/16-8-intermittent-fasting\" rel=\"noopener\">16 stundu gav\u0113\u0146a priek\u0161roc\u012bbas<\/a> ir pla\u0161i p\u0113t\u012btas un ir par\u0101d\u012bju\u0161i ieguvumus svara zudumam, sirds slim\u012bb\u0101m, diab\u0113tam, asinsspiedienam, holester\u012bna l\u012bmenim asin\u012bs un iekaisuma mazin\u0101\u0161anai (<a href=\"https:\/\/www.intelligentlabs.org\/intermittent-fasting-weight-loss-guide\/#references\">15, 16<\/a>).<\/p>\n\n\n\n<p>Ir ar\u012b citas pla\u0161i izplat\u012btas interv\u0101l\u0101s gav\u0113\u0161an\u0101s metodes, tostarp di\u0113ta 5: 2, kas ietver \u0113\u0161anu 5 ned\u0113\u013cas dien\u0101s, vienlaikus, 2 ned\u0113\u013cas dien\u0101s ierobe\u017eojot kaloriju daudzumu l\u012bdz 500\u2013600 un alternat\u012bv\u0101s dienas bado\u0161an\u0101s, kas ir norm\u0101la \u0113\u0161ana vienu dienu un ierobe\u017eojot kaloriju daudzumu l\u012bdz 500\u2013600 katru otro dienu. Ja tas jums san\u0101k lab\u0101k, lieliski, ieguvumi vesel\u012bbai b\u016bs l\u012bdz\u012bgi. Tom\u0113r es uzskatu, ka metodi 16: 8 ir viegl\u0101k uztur\u0113t ilgtermi\u0146\u0101 un t\u0101 atbilst cilv\u0113ku soci\u0101lajai dz\u012bvei.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"900\" height=\"499\" src=\"https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/07\/is-intermittent-fasting-a-weight-loss-diet-the-ultimate-guide-to-intermittent-fasting-06.jpeg\" alt=\"autof\u0101gija\" class=\"wp-image-164612\" srcset=\"https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/07\/is-intermittent-fasting-a-weight-loss-diet-the-ultimate-guide-to-intermittent-fasting-06.jpeg 900w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/07\/is-intermittent-fasting-a-weight-loss-diet-the-ultimate-guide-to-intermittent-fasting-06-300x166.jpeg 300w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/07\/is-intermittent-fasting-a-weight-loss-diet-the-ultimate-guide-to-intermittent-fasting-06-768x426.jpeg 768w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/07\/is-intermittent-fasting-a-weight-loss-diet-the-ultimate-guide-to-intermittent-fasting-06-600x333.jpeg 600w\" sizes=\"auto, (max-width: 900px) 100vw, 900px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Autof\u0101gija un interv\u0101l\u0101 gav\u0113\u0161an\u0101s<\/strong><\/h2>\n\n\n\n<p>Daudzas interv\u0101l\u0101s gav\u0113\u0161an\u0101s priek\u0161roc\u012bbas izraisa \u0161\u016bnu process, ko sauc par autof\u0101giju. \u0160is ir process, kur\u0101 \u0161\u016bna izmanto noteiktas strukt\u016bras, ko sauc par autofagosom\u0101m, kuras var uzskat\u012bt par \u0161\u016bnu \u201ct\u012bkliem\u201d, kas \u0161\u016bn\u0101 v\u0101c vai nu vecas, vai boj\u0101tas lietas. Tad tas sapl\u016bst ar lizosomu, kas satur daudz fermentu, kas tos visus var no\u0101rd\u012bt.<\/p>\n\n\n\n<p>Tas ir mazliet k\u0101 m\u0101jas k\u0101rto\u0161ana p\u0113c p\u0101r\u0101k daudz\u0101m me\u017eon\u012bg\u0101m ball\u012bt\u0113m. Ja m\u0113s visu laiku \u0113dam, tad t\u0101 ir k\u0101 ball\u012bte m\u016bsu \u0161\u016bn\u0101m. Bet gav\u0113nis \u013cauj notikt pret\u0113ji, kur m\u0113s nomain\u0101m, labojam un atjaunojam visus boj\u0101jumus. Autof\u0101gija m\u016bsu \u0137erme\u0146os s\u0101kas apm\u0113ram 12 stundas p\u0113c p\u0113d\u0113j\u0101s \u0113dienreizes, t\u0101p\u0113c 16\/8 periodiskas bado\u0161an\u0101s stundas ir laba metode autof\u0101gijas palielin\u0101\u0161anai (17).<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Interv\u0101l\u0101 gav\u0113\u0161an\u0101s un treni\u0146i<\/strong><\/h2>\n\n\n\n<p>Vingro\u0161ana bado\u0161an\u0101s laik\u0101 var palielin\u0101t autof\u0101giju, un da\u017ei cilv\u0113ki, iev\u0113rojot 16\/8 metodi, to v\u0113l\u0113tos pievienot savai treni\u0146u rut\u012bnai (18). Lai gan tas var dot papildu labumu, cilv\u0113kiem, kuri v\u0113las to izm\u0113\u0123in\u0101t, j\u0101apzin\u0101s, ka treni\u0146a laik\u0101 sadedzin\u0101t\u0101 papildu ener\u0123ija var ierobe\u017eot ketonu pieejam\u012bbu smadzen\u0113m.<\/p>\n\n\n\n<p>Citiem v\u0101rdiem sakot, jums nevajadz\u0113tu ignor\u0113t negat\u012bvas blakuspar\u0101d\u012bbas, tren\u0113joties tuk\u0161\u0101 d\u016b\u0161\u0101, p\u0101rsniedzot parast\u0101s j\u016btas, kuras j\u016bs sa\u0146emtu no pa\u0161a treni\u0146a. Ja atkl\u0101jat, ka vingrojot rodas negat\u012bvas blakuspar\u0101d\u012bbas, nem\u0113\u0123iniet to izdar\u012bt. T\u0101 viet\u0101 atvieglojiet vingrojumu intensit\u0101ti l\u012bdz slodzei, kur nav blakuspar\u0101d\u012bbu. Tad, ja v\u0113laties, j\u016bs varat l\u0113n\u0101m palielin\u0101t intensit\u0101ti.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Vai b\u0113rni un pusaud\u017ei var izm\u0113\u0123in\u0101t interv\u0101lo gav\u0113\u0161anos?<\/strong><\/h2>\n\n\n\n<p>Es neieteikt badoties b\u0113rniem vai pusaud\u017eiem pubert\u0101tes vecum\u0101, jo vi\u0146iem ir paaugstin\u0101tas uztura un kaloriju pras\u012bbas (19). Ar\u012b p\u0113t\u012bjum\u0101 par 9 &#8211; 11 gadus veciem b\u0113rniem tika konstat\u0113ts, ka brokastu izlai\u0161ana negat\u012bvi ietekm\u0113 b\u0113rnu v\u0113lu r\u012bta probl\u0113mu risin\u0101\u0161anas sniegumu (20).<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Nosl\u0113gum\u0101<\/strong><\/h2>\n\n\n\n<p>Interv\u0101l\u0101 gav\u0113\u0161an\u0101s var dot zin\u0101mu labumu vesel\u012bbai. To var lietot gan \u012bstermi\u0146\u0101, gan ilgtermi\u0146\u0101 un t\u0101 ir piln\u012bb\u0101 dro\u0161a. Tom\u0113r ir svar\u012bgi p\u0101rliecin\u0101ties, ka tas tiek dar\u012bts pareizi, un ka ikviens, kur\u0161 m\u0113\u0123ina di\u0113tu, ir att\u012bst\u012bjis vielmai\u0146as elast\u012bbu, lai p\u0101rsl\u0113gtos starp glikozes un tauku \/ ketona lieto\u0161anu. Kad cilv\u0113ki velta laiku, lai pien\u0101c\u012bgi piel\u0101gotos gav\u0113ni, tas var dot patie\u0161\u0101m labu labumu vesel\u012bbai, un tam nevajadz\u0113tu b\u016bt c\u012b\u0146ai. Kad piln\u012bb\u0101 piel\u0101goti dal\u012bbnieki, atkar\u012bb\u0101 no dz\u012bvesveida, vi\u0146i var izv\u0113l\u0113ties badoties tikai da\u017eas dienas ned\u0113\u013c\u0101, nevis katru dienu.<\/p>\n\n\n\n<p><strong>Atsauces<\/strong><\/p>\n\n\n\n<p>(1) Nicola Longo, Marta Frigeni, and Marzia Pasquali, Carnitine Transport and Fatty Acid Oxidation, Biochim Biophys Acta. 2016 Oct; 1863(10): 2422\u20132435.<\/p>\n\n\n\n<p>(2) Berg JM, Tymoczko JL, Stryer L., Biochemistry. 5th edition, New York: W H Freeman; 2002.<\/p>\n\n\n\n<p>(3) David H. Wasserman, Four grams of glucose, Am J Physiol Endocrinol Metab. 2009 Jan; 296(1): E11\u2013E21.<\/p>\n\n\n\n<p>(4) D G Johnston, A Pernet, A McCulloch, G Blesa-Malpica, J M Burrin, K G Alberti, Some hormonal influences on glucose and ketone body metabolism in normal human subjects<\/p>\n\n\n\n<p>(5) Bob Murray, Christine Rosenbloom, Fundamentals of glycogen metabolism for coaches and athletes, Nutr Rev. 2018 Apr; 76(4): 243\u2013259.<\/p>\n\n\n\n<p>(6) Louise M. Burke, Luc J. C. van Loon, and John A. Hawley, Postexercise muscle glycogen resynthesis in humans, Journal of Applied Physiology, 01 MAY 2017<\/p>\n\n\n\n<p>(7) Peter Sch\u00f6nfeld, and Georg Reiser. Why does brain metabolism not favor burning of fatty acids to provide energy? \u2013 Reflections on disadvantages of the use of free fatty acids as fuel for brain. J Cereb Blood Flow Metab. 2013 Oct; 33(10): 1493\u20131499.<\/p>\n\n\n\n<p>(8) Askew, E. W.; Dohm, G. L.; Huston, R. L. (1975). Fatty Acid and Ketone Body Metabolism in the Rat: Response to Diet and Exercise1. The Journal of Nutrition, 105(11), 1422\u20131432.<\/p>\n\n\n\n<p>(9) Johnson, R. H., Walton, J. L., Krebs, H. A. &amp; Williamson, D. H. (1069) Post exercise ketosis. Lancet 2, 1383-1385.<\/p>\n\n\n\n<p>(10) Duan W. and Mattson M. P. (1999) Dietary restriction and 2-deoxyglucose administration improve behavioral outcome and reduce degeneration of dopaminergic neurons in models of Parkinson\u2019s disease. J. Neurosci. Res. 57, 195\u2013206.<\/p>\n\n\n\n<p>(11) Mark P. MattsonT, Ruiqian Wan, Beneficial effects of intermittent fasting and caloric restriction on the cardiovascular and cerebrovascular systems, Journal of Nutritional Biochemistry 16 (2005) 129 \u2013 137<\/p>\n\n\n\n<p>(12) S N Kreitzman, A Y Coxon, K F Szaz, Glycogen storage: illusions of easy weight loss, excessive weight regain, and distortions in estimates of body composition. The American Journal of Clinical Nutrition, Volume 56, Issue 1, July 1992, Pages 292S\u2013293S<\/p>\n\n\n\n<p>(13) Guyton, Arthur C. (1976). Textbook of Medical Physiology (5th ed.). Philadelphia: W.B. Saunders. pp. 284, 424. ISBN 0-7216-4393-0.<\/p>\n\n\n\n<p>(14) N Mazurak, A Gunther, FS Grau, ER Muth, M Pustovoyt, SC Bischoff, S Zipfel and P Enck, Effects of a 48-h fast on heart rate variability and cortisol levels in healthy female subjects, European Journal of Clinical Nutrition (2013) 67, 401\u2013406<\/p>\n\n\n\n<p>(15) Bartosz Malinowski, Klaudia Zalewska, Anna W\u0119sierska, Maya M. Soko\u0142owska, Maciej Socha, Grzegorz Liczner, Katarzyna Pawlak-Osi\u0144ska, and Micha Wici\u0144ski, Intermittent Fasting in Cardiovascular Disorders\u2014An Overview, Nutrients. 2019 Mar; 11(3): 673.<\/p>\n\n\n\n<p>(16) Dylan A Lowe, Nancy Wu, Linnea Rohdin-Bibby, A Holliston Moore, Nisa Kelly, Yong En Liu, Errol Philip, Eric Vittinghoff, Steven B Heymsfield, Jeffrey E Olgin, John A Shepherd, Ethan J Weiss, Effects of Time-Restricted Eating on Weight Loss and Other Metabolic Parameters in Women and Men With Overweight and Obesity: The TREAT Randomized Clinical Trial, JAMA Intern Med. 2020 Nov 1;180(11):1491-1499.<\/p>\n\n\n\n<p>(17) Flipping the Metabolic Switch: Understanding and Applying Health Benefits of Fasting, Stephen D. Anton, Keelin Moehl, William T. Donahoo, Krisztina Marosi, Stephanie Lee, Arch G. Mainous, III, Christiaan Leeuwenburgh, and Mark P. Mattson. Obesity (Silver Spring). 2018 Feb; 26(2): 254\u2013268.<\/p>\n\n\n\n<p>(18) Nina Brandt, Thomas P. Gunnarsson, Jens Bangsbo, and Henriette Pilegaard, Exercise and exercise training\u2010induced increase in autophagy markers in human skeletal muscle. Physiol Rep. 2018 Apr; 6(7): e13651<\/p>\n\n\n\n<p>(19) Das, J. K.; Lassi, Z. S.; Hoodbhoy, Z.; Salam, R. A. Nutrition for the Next Generation: Older Children and Adolescents. Ann. Nutr. Metab. 2018, 72(3), 56\u201364.<\/p>\n\n\n\n<p>(20) E Pollitt, N L Lewis, C Garza, R J Shulman, Fasting and cognitive function, J Psychiatr Res. 1982-1983;17(2):169-74. doi: 10.1016\/0022-3956(82)90018-8.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>K\u0101 rad\u0101s interv\u0101l\u0101s gav\u0113\u0161an\u0101s? Paties\u012bb\u0101, gav\u0113nis ir viena no sen\u0101kaj\u0101m zin\u0101maj\u0101m slim\u012bbu \u0101rst\u0113\u0161anas metod\u0113m. V\u0113sturnieki to atrada pirmo reizi grie\u0137u \u0101rsta Hipokr\u0101ta rakstos 5. gadsimt\u0101 pirms m\u016bsu \u0113ras (Hipokr\u0101tu bie\u017ei uzskata par m\u016bsdienu medic\u012bnas t\u0113vu), kur vi\u0146\u0161 ieteica atteikties no \u0113diena un dz\u0113riena, lai \u0101rst\u0113tu noteiktas slim\u012bbas. Kop\u0161 t\u0101 laika, par to ir rakst\u012bju\u0161i milz\u012bgs&#8230;<\/p>\n","protected":false},"author":2,"featured_media":129923,"comment_status":"closed","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"_kad_blocks_custom_css":"","_kad_blocks_head_custom_js":"","_kad_blocks_body_custom_js":"","_kad_blocks_footer_custom_js":"","_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"_kad_post_classname":"","footnotes":""},"categories":[2958],"tags":[2981,3001],"coauthors":[],"class_list":["post-230583","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uzturs","tag-gavesanas","tag-svara-zaudesana"],"taxonomy_info":{"category":[{"value":2958,"label":"Uzturs"}],"post_tag":[{"value":2981,"label":"gav\u0113\u0161an\u0101s"},{"value":3001,"label":"Svara 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